There is certainly a lot going on and being talked about on the subject of mindfulness. I have to admit when I first heard the term it didn’t quite make sense. Like isn’t everyone “mindful” . . . on the basis we all have a mind? And so therefore isn't this just some new fad based on something entirely obvious and everyday?

Wikipedia, in their dry but admittedly learned way, defines mindfulness as the intentional, accepting and non-judgemental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment.

And there you have it, in those last three Wikipedia generated words. “In the present moment”. That, to me, is what mindfulness is all about.

Here’s a question. What are you thinking about right now? Maybe something you have planned next, tomorrow, next week? Something someone said to you yesterday? A new item for the shopping list, or the lyrics of a song that is playing on the radio? Mindfulness says what you should actually be focusing in is the “right here, right now”. The words on the screen, their texture, their meaning, their flow and their effect on you . . . in other words, being in the present moment.

Dr. Jon Kabat-Zinn developed Mindfulness-Based Stress Reduction at the University of Massachusetts Medical Center for patients suffering from pain. He came up with an incredibly simple but effective exercise, which anyone can try to experience mindfulness. If you have five minutes right now, all you need is a raisin and a quiet space to sit.

The idea is that you place a raisin in your hand. The thing most of us would do next is to pop into our mouths and move onto the next thing. But no, not this time. Your job is to observe it. Just look and see the texture, the bumps, the colour, and the glossiness. Bring it to your nose and smell it. How does it feel in your hand? Now place it into your mouth and swirl it around. Can you feel the texture with your tongue? Chew just once, and observe the very first taste. Take your time and eventually chew some more before swallowing. Keep sitting and think about how your body feels with the raisin now ingested.

Well done. You have now experienced mindfulness. And now imagine what your life would be like if you employed this behaviour more often? At work when listening to a colleague, try experiencing observing their face, their lips, and their body movements. At home, sitting on the couch without turning the television or radio on. Just observe for five minutes. Listen to the sound of the world around you, the feel of the couch, the smells in the air and the cadence of your own breath.

My personal favourite is my mindfulness walk. The idea is that you are totally silent (and so if you have a walking partner you both need to abide by the rules!). Instead of taking steps to get somewhere, feel each step as you place your feet on the ground (bare feet is great if the weather and terrain permit). Look at the environment you pass. Each branch, each tree leaf, the clouds, grass or asphalt . . . Feel your breathing and empty your thoughts of everything expect where you are and what you are doing right now.

Mindfulness has had a major effect on my life. I feel more grounded, calmer and more aware of the world around me. I increasingly have a sense of accomplishing more meaningful and worthwhile things in my life. My sense of mindfulness doesn’t slow me down (which if I am honest is what I feared); instead it creates focus and direction.

So wherever you are or whatever your situation in life, I am wondering if you can commit to an act of mindfulness. Each day for a week. And then observe how you feel.

I am betting you will never look at a raisin the same way again . . .

A few years ago, I completed a course about living and managing my life with purpose. To be honest I can't remember much about the course now except for one life-changing session. And that was the development of my very own mission statement.

I have to admit, the term "mission statement" sounds reasonably dull. Like isn't that what companies do, at the front of those glossy brochures which nobody reads? But bear with me . . . this gets pretty cool.

On the last afternoon of the course, we were let loose for two hours with a blank sheet of paper to write our own personal mission statements. For the first half hour (or maybe hour) I employed my usual bag of distraction tricks. I really did need to chew on that pen for a while. And what was that I needed to do when I got home that evening? However after giving myself a stern talking to, I put pen to paper, forgot about the world around me, and words started to flow.

And the result was absolutely amazing. I came home on a cloud that day because for the first time I had described me as the person I honestly wanted to be. I still carry that page around today. My life has moved on but the things I talked about are still relevant today. Things like being jumping out of bed each day full of ideas and enthusiasm, making work an extension of who I am (not the other way around),  being best mates with my wife and mentor to my girls. 

First step: Identify your core values

Roy Disney said "Its not hard to make decisions when you know what your values are" . . . Your values define you as a person. They guide (often subconsciously) your actions and reactions, beliefs, outlook on life. We are all different and we all have values, which are individually important to us at different times in our life. Some might value honesty, others sustainability, perseverance, risk taking. The list is endless.

The object of this exercise is to identify those values that are absolutely fundamental in your life. I chose six. I arrived at that number by brainstorming a "long list" of values and separating those out between those that were "sort of" important to me, strongly important and those that I simply could not imagine living without.

Your core values are enduring. They may excite and uplift you. They will probably feel natural and you may well have felt them as a child (and still do). Beware transitory things that seem like values but often aren't. If there is urgency attached or if you need it to get somewhere else, it may not be one of your core values.

Second step: Answer some blood pumping questions

This step is all about casting your mind free. You are in a place where nobody will judge you, where money isn't an issue and where everything is possible.  Answer some (or all) of the following questions . . .

1. If money or location were irrelevant, what would your ultimate dream job be?
2. You have just won a competition for an all expenses paid trip to anywhere in the world. One month. You get to choose. Where would you go?
3. If you could join the Board and direct efforts of one charitable organisation, which one would you choose?
4. Who do you most admire? 
5. What did you do in the last year that you were incredibly proud of?
6. What would you do if you knew nobody would judge you?
7. You have won $10 million. What is the first thing you would do?
8. What did you want to be when you were growing up?
9. You get the chance to train as a teacher. What would you teach?
10. You have a month at a cottage in the mountains. No telephone, no internet, no neighbours, no shops. What would you do?
11. Your friends are asked to say what they like about you in a confidential survey - what do you think they would say
12. What made you smile today?

Third step: Identify your roles in life

You have roles in your life. We all do. We are brothers or sisters, work colleagues, keepers of the house, sons, daughters, workers, bosses, club members, coaches, counsellors, friends . . . Our roles form the basis of our relationships in life. And therefore they are a useful focus point for defining your vision about the future person you really want to be.

Think about (and write down) the roles you have in life. Try to start with those that mean most to you. And, most importantly, don't forget to include the role you have to look after yourself!

Fourth step: Completing your mission statement

There is no "correct" to develop your own mission statement. It should be personal to you and its up to you to write and present it in a way that will give you the absolute best possible chance of success.

My mission statement is based around my roles in life, which I then weave in the values that are important to me and some answers to those blood pumping questions.

So as an example, and taken word-for-word from that mission statement I wrote all those years ago: As a father I will give my daughters understanding and support, in order that they may grow up to become emotionally fulfilled young women. I will teach them that anything is possible in life. We will plan and do cool and original trips together every year. I will be their friend. Forever.

I could also have based my mission statement around my values. So for example: I will make it a priority always be honest in life. With those I love, with those I live with, with those I work with, with my boss and above all with my self . . .

Or I could have based it around answers to my blood pumping questions. So for example: Within the next five years I will start a business to bring some "good" into this world. I will stay true to my dreams of sustainability and the belief that everyone deserves to be happy in life. And that business will make me a better person, father and husband.